What is the MacroFactor nutrition app?

MacroFactor is a forthcoming nutrition app from Stronger by Science. It is currently in beta testing and is expected to launch in September, allowing users to track macros and manage their diet effectively.

How can I get started with competitive Buddhism or Stoicism?

Competitive Buddhism is a humorous concept, but for resources on real Buddhism, the host recommends Karma Yeshi Rabgye's 'Buddhism Guide' podcast and his books: 'The Best Way to Catch a Snake,' 'Life's Meandering Path,' and 'Ripples in the Stream.'

Who is the youngest chess grandmaster in history?

Abhimanyu Mishra became the youngest chess grandmaster at 12 years, 4 months, and 25 days old, breaking the previous record held by Sergey Karjakin. The hosts discussed a bizarre incident where an adult opponent tried to win against him by stalling late into the night.

What is Relative Energy Deficiency in Sport (RED-S) and how does it relate to metabolic adaptation?

RED-S and metabolic adaptation are overlapping syndromes characterized by low energy availability. Metabolic adaptation focuses on reduced non-exercise activity, energy expenditure, and dysregulation of hunger, while RED-S emphasizes sport-specific outcomes like impaired bone health and stress fractures in athletes.

What are non-pharmacological strategies to recover from RED-S?

Beyond simply increasing caloric intake and resting, strategies include redistributing energy intake throughout the day to avoid prolonged fasting, prioritizing carbohydrate availability, effectively managing training stress, and better management of psychological stressors.

Does higher training frequency lead to better strength gains in trained individuals?

A recent meta-analysis by Cuthbert and colleagues found no significant average impact of training frequency on strength gains in trained lifters, especially when total weekly volume is equated. However, individuals may still find personalized benefits and higher frequencies can aid in tolerating higher total volumes.

Can 'newbie gains' be experienced later in a lifting career?

Yes, 'newbie gains' are not lost and can be unlocked whenever an individual makes substantial qualitative improvements to their training and nutrition approach. Poor initial training doesn't permanently lose this potential.

Are short bulking and cutting cycles (e.g., 3-4 week bulk, 1-2 week cut) effective?

The hosts are not fans of this approach, arguing that shorter cuts may not reduce metabolic adaptation and frequent cuts only address a problem created by aggressive, short bulking phases. They advocate for a more conservative, prolonged, and stable approach to physique alteration for drug-free lifters.

Is it worth taking caffeine for evening training if it impacts sleep?

The hosts advise against caffeine for evening training (e.g., 5 PM with a 10 PM bedtime) due to caffeine's long half-life (5-8 hours) and its negative impact on sleep quality. They emphasize that the benefits of good sleep far outweigh the minor ergogenic effects of caffeine.

What is the energy density of muscle versus fat?

Fat (adipose tissue) is significantly more energy-dense than lean mass (muscle). A kilogram of fat has about 9400 kilocalories, while a kilogram of lean mass has approximately 1800-1900 kilocalories. This means losing 1kg of fat and gaining 1kg of muscle would still result in a net calorie deficit, despite stable weight.

What are common statistical errors laypeople make?

Common errors include misunderstanding interactions in ANOVA models, unnecessarily grouping continuous variables (which loses statistical power), making causal inferences purely from associations (correlation not causation), and incorrectly interpreting overlapping error bars as proof of no significant difference.

When can association imply causation if RCTs aren't feasible?

For research questions where Randomized Controlled Trials (RCTs) are impractical or unethical (e.g., studying effects of vitamin deficiencies or smoking on cancer), associations can imply causation when evaluated against criteria like the Bradford Hill Criteria, which consider strength, consistency, specificity, temporality, and coherence of the association.

Energy Deficiency, Training Frequency, and Beginner Gains (Episode 62)

Stronger By Science

Sports5 min read125 min video

Jul 15, 2021|7,362 views|205|53

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TL;DR

Podcast discusses the MacroFactor nutrition app, the shakiri richardson controversy, diet recovery, training frequency, and statistical interpretation.

Key Insights

The MacroFactor nutrition app is nearing completion and is set to launch soon, with beta testing starting shortly.

The discussion around Shakiri Richardson's marijuana ban highlights differing perspectives on sports regulations and personal freedom.

Relative energy deficiency in sport (RED-S) and metabolic adaptation share overlapping concepts, focusing on low energy availability and its detrimental effects.

The effectiveness of training frequency for strength gains in trained individuals is minimal, suggesting individual experimentation is crucial.

Beginner gains are possible even after years of inconsistent training if a trainee significantly improves their approach to nutrition and programming.

Short, frequent cycles of bulking and cutting may be less effective than a more stable, progressive approach due to potential for increased fat gain and metabolic disruption.

MACROFACTOR NUTRITION APP UPDATE

The episode begins with an update on the forthcoming nutrition app, MacroFactor. The app is in its final stages of development, with beta testing scheduled to commence soon and a projected launch in September. A "coming soon" page with more details is available on the Stronger By Science website, with a link provided in the show notes for interested listeners.

SHAKIRI RICHARDSON CONTROVERSY AND PERSPECTIVES ON RULES

A segment addresses the controversy surrounding sprinter Shakiri Richardson's ban from the Olympics due to a positive marijuana test. While humorously framed with a 'Christian perspective' on rules, the hosts acknowledge the frustration and unfairness of certain regulations. They subtly critique the ban, particularly leaving Richardson off the relay team, while also offering a perspective on her youth and potential for future success.

RELATIVE ENERGY DEFICIENCY AND METABOLIC ADAPTATION

The discussion delves into relative energy deficiency in sport (RED-S) and metabolic adaptation. These concepts are highly overlapping, stemming from insufficient energy availability. RED-S often focuses on sport-specific outcomes like bone health and stress fractures, especially in endurance athletes. Metabolic adaptation typically emphasizes physique-related dieting, focusing on reduced energy expenditure, dysregulated hunger cues, and challenges with maintaining lean mass. Both involve the body's hormonal responses to prolonged low energy states.

NON-PHARMACOLOGICAL STRATEGIES FOR ENERGY DEFICIENCY RECOVERY

A research review highlights non-pharmacological strategies for treating RED-S. Beyond the obvious advice of caloric surplus, training volume reduction, and fat gain, the paper suggests other modifiable factors. These include distributing energy intake more evenly throughout the day, prioritizing carbohydrate availability, managing psychological stressors, and effectively managing training stress. These strategies can aid recovery when immediate, drastic changes are not feasible or desired by the individual.

TRAINING FREQUENCY AND STRENGTH DEVELOPMENT

A meta-analysis on training frequency in trained populations found minimal to no significant impact on strength gains. While previous analyses suggested a slight benefit to higher frequencies, this newer study, focusing exclusively on trained individuals and using volume-equated protocols, showed negligible effect sizes. The authors emphasize that while average effects may be small, frequency can be a variable with high individual variability, suggesting personal experimentation is key for optimizing training.

BEGINNER GAINS AND TRAINING AGE

The concept of 'beginner gains' is re-examined, asserting that substantial rapid progress is possible even after years of inconsistent training, provided significant improvements are made to nutrition and programming. Training age is discussed as better reflecting the quality of training rather than just chronological years. The conversation touches on how puberty significantly impacts muscle-building potential, advising younger lifters to wait for peak pubertal development before making definitive judgments about their training response.

EVALUATING SHORT BULKING AND CUTTING CYCLES

Short bulking and cutting cycles are analyzed, with a leaning against their effectiveness. The hosts question the premise that shorter deficits reduce metabolic adaptation, suggesting deficit size and duration are more critical. They also argue that frequent cuts might create a problem by necessitating them due to aggressive bulking phases. A preference for stability, predictability, and a slower, progressive approach to body composition changes is advocated, particularly for drug-free individuals.

STATISTICAL INTERPRETATION ERRORS IN FITNESS DATA

Common errors in interpreting statistics, particularly within the fitness community, are discussed. These include misunderstanding ANOVA interactions, inappropriately grouping continuous variables (like splitting subjects into 'high' and 'low' responders based on medians), and misinterpreting overlapping error bars as definitive proof of no significant difference. The importance of understanding correlation vs. causation and the limitations of RCTs for certain research questions are also highlighted.

ENERGY DENSITY OF FAT VS. MUSCLE

The energetic difference between fat and muscle is clarified. Fat tissue is about 4.5 times more energy-dense than lean mass. This means simultaneous fat loss and muscle gain, while potentially resulting in weight stability, would occur in a caloric deficit. Conversely, gaining fat while losing muscle would lead to weight stability but a caloric surplus. This distinction is crucial for understanding body composition changes.

TRAINING SCHEDULES AND CAFFEINE CONSUMPTION

A question about late-afternoon training and caffeine use is addressed. Given caffeine's half-life, consuming it close to bedtime (within 5-6 hours) is advised against due to potential sleep disruption, even for habitual users. The perceived ergogenic benefits of caffeine from such use are deemed less significant than the value of quality sleep, leading to a recommendation to skip the caffeine in specific late-day training scenarios.

CARDIO ROUTINES VS. COMPETITIVE ENDURANCE EVENTS

When discussing cardio routines, the hosts share their personal approaches. One host engages in long walks and plays basketball, while the other focuses on swimming proficiency, having previously completed a sprint triathlon. Both emphasize making cardio enjoyable and sustainable, rather than strictly adhering to numbers. Competitive endurance events like marathons have not been undertaken by either host.

THE CONSTRAINED ENERGY EXPENDITURE MODEL

The constrained energy expenditure model, which suggests that beyond a certain point, increased physical activity does not proportionally increase total daily energy expenditure, is explored. Possible mechanisms include increased sedentary time or slight downregulation of resting metabolic rate. The hosts caution against the negative interpretation that exercise is pointless for energy expenditure, noting that for most sedentary individuals, increased activity will likely increase TDEE, though not always on a one-to-one calorie basis.

MEDIA RECOMMENDATION: WHAT WE DO IN THE SHADOWS UNIVERSE

The episode concludes with a media recommendation for the 'What We Do in the Shadows' cinematic universe. The original film and the subsequent TV show are highly praised for their humor and lightheartedness. A new spin-off series, 'Wellington Paranormal,' is also highlighted as being delightful, particularly noted for the charming New Zealand accents, making it a recommended watch for low-stress comedy.

Mentioned in This Episode

●Supplements

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Energy Density Comparison: Fat vs. Lean Mass

Data extracted from this episode

Tissue Type	Energy Value (per kg)	Relative Energy Density
Adipose Tissue (Fat)	~9400 kilocalories	4.5x more dense
Lean Mass (Muscle)	~1800-1900 kilocalories	1x

Common Questions

The hosts sarcastically criticize the ban as 'dumb,' particularly the decision to exclude her from the 4x100 relay after her 30-day ban for the individual event. They argue that rules are rules, but the extension to the relay was 'messed up.'

Topics

Nutrition App Diet Recovery Beginner Gains Bulking And Cutting Relative Energy Deficiency In Sport Chess Grandmaster Cardio Routines Physical Culture

Mentioned in this video

bookLife's Meandering Path

A book by Karma Yeshi Rabgye, recommended as a follow-up read.

bookRipples in the Stream

A book by Karma Yeshi Rabgye, recommended as another read for those interested in Buddhism.

personSergey Karjakin

A chess grandmaster whose record for youngest grandmaster was broken by Abhimanyu Mishra.

conceptNew Jersey Open

A chess tournament where a young Abhimanyu Mishra struggled to stay awake during a match against an adult opponent.

mediaThe Queen's Gambit

A television show about a chess prodigy that one of the hosts mistakenly believed to be a documentary, leading to frustration.

drugExogenous insulin

Hormone that bodybuilders often try to mimic its effects through carb loading, especially related to steroid use.

conceptPontzer's Constrained Energy Model

A model suggesting that physical movement increases caloric expenditure only up to a point, after which total daily energy expenditure plateaus due to compensatory mechanisms.

companyBig Tobacco

Used as an example of an industry that historically used bad-faith arguments against correlational research (e.g., smoking and lung cancer) to muddy the waters.

mediaWhat We Do in the Shadows (film)

A delightful film recommended by the host.

mediaWhat We Do in the Shadows (TV show)

A delightful television show based on the film of the same name, also recommended by the host.

organizationAmazon Affiliate Program

An affiliate marketing program through which the podcast technically earns a small commission on book recommendations, though rarely.

mediaWellington Paranormal

A spin-off television show from 'What We Do in the Shadows,' described as delightful and featuring charming New Zealand accents.

personSha'Carri Richardson

An American sprinter who was banned from competing in the Olympics after testing positive for marijuana.

drugMarijuana

A controlled substance that is banned in competitive sports, leading to Sha'Carri Richardson's suspension.

personAbhimanyu Mishra

A young chess player who became the youngest chess grandmaster in history at 12 years old.

personTaylor Atwood

A powerlifter whose deadlift record in the 70kg weight class was recently broken by Chris Yip.

conceptRelative Energy Deficiency in Sport (RED-S)

A syndrome overlapping with metabolic adaptation, focusing on sport-focused outcomes of low energy availability like impaired bone health and stress fractures in endurance athletes.

studyQuickman and colleagues (review paper)

A recent review paper titled 'A review of non-pharmacological strategies in the treatment of relative energy deficiency in sport,' which goes beyond superficial advice for RED-S recovery.

mediaStronger by Science article on metabolic adaptation

An article published on strongerbyscience.com about recovering from an intense fat loss diet and relative energy deficiency.

studyCuthbert and colleagues (meta-analysis)

A 2021 meta-analysis titled 'Effects of variations in resistance training frequency on strength development in well-trained populations and implications for in-season athlete training,' which found no significant impact of training frequency on strength gains in trained lifters.

studyAdamus and colleagues (study)

A study on individual muscle hypertrophy and strength responses to high vs. low resistance training frequencies, which showed high inter-individual variability.

mediaFlight of the Conchords

A TV show that made the host enjoy the New Zealand accent.

bookThe Best Way to Catch a Snake

A book by Karma Yeshi Rabgye, recommended as a starting point for learning about Buddhism.

organizationESPN

A sports news organization that published an article about Abhimanyu Mishra's achievement.

personChris Yip

A powerlifter who recently deadlifted 350 kilograms (771 pounds) at a bodyweight of 70 kilograms (154 pounds), setting a new record.

studyGarth and colleagues (paper)

A paper examining faster versus slower weight loss, suggesting faster weight loss might lead to greater lean mass and performance reductions.